Amateur Manual for Running for Health and Fitness

Our beginner’s guide to running for health and general fitness is packed with valuable information to stay safe, reduce issue, optimize your diet, and more. You probably won’t need all of this information on your first outing, but you’ll definitely want to check it out as you progress on your racetrack.

The benefits of running for health and fitness in general

You don’t have to be a marathon runner to enjoy the body, mental and social benefits of running. Casual runners of all ages enjoy this sport because it is one of the best ways to burn calories and support cardiovascular health.

It is also a great way to lose weight, increase metabolism, relieve stress and raise your mood. Regular running also lowers cholesterol, reduces the risk of osteoporosis and increases your energy level.

Types of races

Street racing: Many people run on paved roads, sidewalks or running tracks in local parks. Street racing is convenient because you can do it anywhere, even when you are on the road. It’s also the easiest way to get started-just put on running shoes, walk through the front door and off you go.

Trail running: if you like being in nature, trail running is for you. This type of race is a little more advanced, as it takes place on trails with variable terrain.

Racetrack: Racetrack is ideal for those who love speed racing, sprints and hurdles. Runners who train for long-distance races can also benefit from running on a track.

Running on the beach: Running in the sand provides a completely different type of training than running on hard surfaces. Enjoying the beautiful scenery while you run is an added bonus.

How to Start a running diet

Although the race itself does not require much explanation, there are different types of races to experiment with. While some runners stick with one type, other things change regularly, depending on the weather, the intensity of their training and various other factors.

Treadmill running: Running on a treadmill is a good option if the weather does not cooperate. It also tends to be gentler on your joints and a little easier than running on the road or on a track. Treadmills also allow you to easily change the slope, resistance and pace to add variety to your workouts.

If you are new to running or haven’t run for a while, you should start slowly and gradually increase the length and intensity of your runs to avoid issue. Here are the steps you need to follow when starting a running program.

Ask your doctor

This is especially important if you have been sedentary, taking medication or suffering from a health problem.

Invest in a good pair of running shoes

The shoes you choose should be suitable for the type of run you are going to do.

Invest in good racing clothes

Investing in high-quality, skin-friendly socks and light, quick-drying running clothing is just as important as shoes. Choose your sportswear in bright colors for good visibility. When running outdoors in cold weather, choose items that can be superimposed and added or removed if necessary. A hat and gloves are ideal to prevent heat loss.

Prioritize the safety of the race

Always do a dynamic warm-up before you start running, and relax for the first 5 to 10 minutes to reduce the risk of issue. If you are walking on the street, you are running against traffic. Make sure that you carry your identity card and mobile phone in matter of emergency. And make sure that someone you trust knows where you are running and when you expect to return.

Use the walk/run method to get started

This is the easiest way to build endurance and reduce stress in your joints. Start by walking for a minute, then run for a minute and slowly increase the length of your running intervals over time. After all, when your body gets used to running, you can switch to running throughout the training.

The goal should be consistency, not speed or distance

You want your runs to be challenging, but not so difficult that you can’t do them consistently. If you can’t speak in full judgments throughout your race, you are working too hard and you need to reduce the speed, intensity or distance of your race.

Practice a suitable running form

It means keeping your posture straight, not hunched over. Your shoulders should be level and relaxed, your head high, and your back long and tall.

If you want to learn more about the running diet for beginners, hold on as in Part 2 of this blog post, we’ll talk about it. Until then, stay safe while running.

Further information on the execution can be found at these links-

How To Develop Racing Endurance
All about Barefoot Running and Minimalist Shoes.

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